I ask my students all the time, “what’s the difference between a sprint and a hill?” Do you know the answer I usually get? “Resistance, right?”

For new riders, that’s a good guess. It makes sense that the steeper you imagine a hill becoming, the more resistance you need to mimic moving up that hill. In fact, even Spinners who have been taking classes for years often answer the same way. And to be honest, at the end of the day, they're all half right, but resistance is only one part of the equation.

Just as important as resistance is your cadence. Over the years, many indoor cyclists begin to develop the habit of using higher and higher cadences in their spin classes. Many participants do not ride outside, and therefor don’t have a full understanding of how cadence needs to shift on different terrain. Others are under the impression that a high cadence class with low resistance is the only way to prevent “getting bulky legs” (the reverse is actually true). Some even get use to speeding up to a point that the bikes fly wheel does most of the work!

Wait, it’s spring already? If you’re like me, you’ve probably picked up a little winter weight and might now be realizing you need to get it off!

I need to be ready for a marathon in May, the beach on Memorial Day, and beginning to train for the Savageman 1/2 Ironman! Sure, I’ve been keeping up with a lot of the physical stuff I do, but my diet has definitely fallen to the weigh side.

For the most part, I try to eat pretty clean by avoiding too many white carbs, access sugar, and empty calories. When I’m not eating clean I feel tiered, slow, and tight in my joints. Lately, I’ve been less strict and it’s starting to take a tool! Last week I decided I had to change things up.

A few years back, I really enjoyed following Tim Ferris’ 4-Hour Body program. Like most of Tim’s stuff, the core content is excellent (though some of it is a stretch). Because it’s simple, and encourages clean eating, I decided to give it another go. I’ll be posting about my progress and encourage you to either follow along, or start a new program of your own!

Recently I had the good fortune of traveling to Ho Chi Minh City in Vietnam. It was an amazing place, full of awesome people and unbelievable food! In fact, I ate my way through the entire city!

Friends here in Pittsburgh know how much I like the Pho at Pho Kim 88, but I can tell you it doesn't compared to eating the authentic stuff, on a small street, next to the Saigon River!

While the trip itself was totally epic, the 20+ hour flight time was not! And while having no issue with any of the "different" dishes I tried in Vietnam, some nasty airplane Bibimbap left me with some...let's say stomach issues!

​I know what you're thinking. "Why the hell would you eat Bibimbap on an airplane?" Normally I always go with the vegetarian meal when I fly, but after 7 hours on the first plane, and another 15 to go on the second & thrid, I obviously wasn't thinking clearly (ie; Bimimbap for breakfast).